TrailMinx Posted May 6, 2012 Share Posted May 6, 2012 (edited) Hi there!Longtime forum lurker here, but I rarely post…time to start a log!The fall show for NGA Idaho is here in Boise on September 29. I’m signing up now. And I’ve never really kept a daily training log before so I think this will help keep me on track. The plan is to compete in the novice figure division (and also master division A…because I’ll be 35 in September…yikes) in 21 weeks from yesterday.Why? I started a 12-week challenge at my gym in January this year, began at 130lbs/22% bf and finished at the end of March at 118lbs/16% bf. I think I’ve gained a few since then, been lifting like crazy though so I’m hoping it’s mostly muscle. I thought I would struggle and have a tough time with the routine – but I was surprised at how much fun the lifting was. Also been a great change of pace because I’m kind of burned out on distance running right now and was pleasantly surprised that I lost so much fat cutting my cardio way back. But now I need another goal to keep me focused on improving. And support from peeps that don't keep asking me why I avoid whey protein wouldn't hurt either! Saturday May 5AM workout = 45 min low intensity cardio, chin-ups, pull-ups, dips. Really just a nice activity break in the middle of a 12-hour shift at work sitting around.PM workout = shoulders/calvesDB shoulder press 30x6, 32.5x5, 32.5x5, 32.5x5 drop 25x8DB side lateral raise 12.5x5, 15x5, 15x5 drop 12.5x8Single-arm front cable raise 15x6, 20x6, 20x6 drop 15x6Rear delt flye machine 65x8, 75x6, 75x6 drop 60x8DB shrug 60x8, 65x8, 65x8 (just got new straps…weight still feels light but can barely get the DBs back on the rack and I’m always afraid I’m going to bust the mirror. Why is there a mirror right behind all the weight racks?? Sorry for mini-rant.)Single-leg calf raise (on stairs) 25x15, 35x15, 35x15, 35x15Calf raise on leg press machine 270x15, 270x20, 270x20, 270x20 Meal1 – protein shake w/mango/almond milkMeal2 - luna barMeal3 – protein shakeMeal 4 – mcdougals soup cup w/tvpMeal5 - pearMeal5 – protein shake w/blackberries/mango, steamed broccoliMeal6 – protein blended with coconut tofu dessert, half glass red winePostwo – protein shakeTotals: 1519cals, 157g protein Is this a crazy amount of protein powder? Quite possibly. But I just got a monster order of new flavors so this is just temporary insanity while I try them all. I need to work on eating less processed foods in general. Also somewhere between 1-100 cups of black coffee per day. Edited January 1, 2013 by TrailMinx Link to comment Share on other sites More sharing options...
jungleinthefrunk Posted May 6, 2012 Share Posted May 6, 2012 Nice shorts, lookin god in avatar, sweet strength! Can't wait to hear more. I can totally relate about the distance running thing!! Link to comment Share on other sites More sharing options...
TrailMinx Posted May 8, 2012 Author Share Posted May 8, 2012 Thanks! I just read a bit of your blog and WOW. Besides being super detailed you have accomplished a ton! Glad to see you are going to be in an upcoming comp too...I can stalk your journal for tips Seriously though, too bad you aren't closer to Idaho, I'd love to cheer you on in person. Will do it virtually for sure. Random question - are you going to decorate your suit? Anyway, last two days for me were off days (Sunday/Monday) although did 30 min on the tmill each day for active rest.Diet almost exactly the same macros - 1450ish cals/150g protein. Also adding a couple 'before' photos so can track week-to-week progress. Link to comment Share on other sites More sharing options...
TrailMinx Posted May 13, 2012 Author Share Posted May 13, 2012 Ack - getting behind on the blog already and just starting...need to get in the habit. Here's a giant catch-up recap Monday 5/7Workout = cardio day 60 min intervalsFood= 1451 cals, 139g proteinProtein shake w/ bananaStarbucks soy latteMcdougall soup cup w/ tvpProtein shake w/ waterBroccoli veggie blend w/ nutritional yeast and salsaProtein shake w/ coconut milk and chai teaPeanut butter Tuesday 5/8Workout = chest/triceps/calves – beginning of high rep cycle..yuck. much fonder of low rep cycle.Bb bench 75x12,85x12,85x12,85x12Incline db press 30x12,35x9,32.5x12Db flyes – flat bench 20x12,22.5x12,22.5x12Incline cable flye 20x12,15x12,15x12Tricep pressdown 100x12,110x12,120x12,120x10Single standing db tri xtend 12.5x12,15x10,12.5x12Dips 5,5,4,5Standing calf raise on stairs 25x25,25x25,25x25,25x25Steated calf raise (hack squat) 180x25,180x25,180x25,180x25Food = 1537 cals, 114g protein Wednesday 5/9Workout= cardio 25 min AM, 20 min lunch, 60 min PMRandom gym @ work workout – it’s usually empty so perfect for pull-ups and things usually don’t like to do at super crowded regular gym. Working on form.Pull-ups 5,5,5Chin-ups 5,5,5Db side bend 35x15,40x15x40x15Dips 10,10,10Incline db flyes 15x15,15x15,15x15Hanging leg raise 10,10,10Food = 1536 cals, 147g protein Thursday 5/10Workout = back, bicepsDb bent-over row 40x12,45x12,45x12,45x12Wide-grip pulldown 105x12,105x12,105x10Seated cable row 90x12,90x15,90x12Reverse-grip pulldown 105x12,105x12,105x9BB curl 40x12,40x12,40x12,40x12Food= 1416 cals, 120g protein Friday 5/11Workout = off dayFood= 1515 cals, 63g protein Saturday 5/12Workout= shoulders + bicepsDb shoulder press 27.5x12, 27.5x12, 27.5x12, 27.5x12+5BB upright row 50x12, 50x12, 50x12+41-arm cable lateral row 10x12,15x12,15x12+8DB bent over rear lat raise 12x10,12x10,12x10+8Machine shrug 60x12,60x15,60x15Concentration curls 15x15,20x12,20x12,20x12Standing hammer 25x12,25x12,25x12 Food = 1538 cals, 141g proteinProtein shake w/peaches, banana, spinachQuinoa w/ coconut milk and sugar free caramel syrupCoconut yogurt+proteinQuinoa w/ smoked tofu, black beans and pineapple salsaPost workout shakeProtein shake w/ berries, banana, spinach Link to comment Share on other sites More sharing options...
kareno Posted May 18, 2012 Share Posted May 18, 2012 Hey there, Minx Lady! Thanks for posting your routine here, as well as the photos. You look great! Love the shorts, by the way. You wear them well! Link to comment Share on other sites More sharing options...
robert Posted May 30, 2012 Share Posted May 30, 2012 Great to see you back on here! How are things going? Hope all is awesome! Looking great! Link to comment Share on other sites More sharing options...
TrailMinx Posted January 1, 2013 Author Share Posted January 1, 2013 Hi all again! I've been so awful at keeping up on logging! Also forgot my password, plus a hundred other excuses...etc. Anyway, thought I should at least update. Competed in my first show - it was a blast! Took home 2nd place Novice and 4th Masters Open. I'm picking out my next competition in late April/May - thinking about Emerald Cup on May 3/4. Anybody else going to that one? Link to comment Share on other sites More sharing options...
mrbear666 Posted January 1, 2013 Share Posted January 1, 2013 congratulations with your show! Link to comment Share on other sites More sharing options...
C.O. Posted January 2, 2013 Share Posted January 2, 2013 Yeah looks like you got in great shape for your show, well done! -Dylan Link to comment Share on other sites More sharing options...
TrailMinx Posted January 5, 2013 Author Share Posted January 5, 2013 Thanks! I'm actually glad that I'm back on the 'competition' diet schedule - I purposely put on some weight (#1 judge feedback was to add upper-body size) but it's been tough. I've just been hiding from the scale. But, bulking phase mission complete. Going back the other way now. Really, I'd love to compete in the physique class someday - no heels, creative routines, own music...would be so fun. Not sure how well I'd do bulking up to that size though. Not really tracking all my food quite yet, just cut all the junk out. I got a HUGE order from True Nutrition with some new protein flavors. Pretty good (especially chocolate peanut butter cup!). The cinnabun I probably shouldn't have gotten in double though, it's super strong. I also got a pound each of supergreens and flax oil powder - haven't quite figured out what to do with those. This week was low rep week. My favorite.Wednesday 1/2Workout = chest/tricepsBb bench 65x12,95x5,105x5,105x5,95x5 drop set 65x15Incline bench 70x5,75x5,75x5 + 70x5Db flyes – flat bench 25x5,27.5x5,27.5x5 + 20x12Incline cable flye 30x12,40x5,40x5 + 30x8Tricep pressdown 100x12,120x5,120x5,120x5 + 100x10Lying tri ext/tricep press superset 40x5 each x3Cable OH tri ext 80x5,80x5,80x5 + 70x5 Friday 1/4Workout = back, bicepsWide-grip pulldown 105x12,120x5,120x5,120x5One arm row machine 45x12,80x5,80x5,80x5 + 45x12Seated cable row 120x5,120x5 + 90x10Straight Arm Pulldown 80x5,80x5,90x5,90x5 + 70x8BB curl 40x12,50x5,50x5,50x5ishIncline curl 17.5x5,20x5,20x5,20x5Concentration curl 20x5,22.5x5,25x5,25x5ish Link to comment Share on other sites More sharing options...
TrailMinx Posted January 7, 2013 Author Share Posted January 7, 2013 Modified workout yesterday for what weights were available - the gym was crazy busy. Figured out super greens is good mixed with a cup of low sodium tomato juice and a few splashes of frank's red hot w/lime. A cheaper, healthier spicy V8 of sorts. Yum! Sunday 1/6Workout= shoulderssupersetDb shoulder press 20x12, 27.5x8, 27.5x8, 27.5x81-arm lateral raise 12x12,15x8,15x8,15x8 superset1-arm front raise 15x8,15x8,15x8plate front raise 25x10,25x10,25x10 lying side rear delt raise 12.5x10,12.5x10,12.5x10,12.5x10 Link to comment Share on other sites More sharing options...
TrailMinx Posted January 22, 2013 Author Share Posted January 22, 2013 Just completely revamped my workout plan for the next 6 weeks to try something new. Serious focus on my areas that need improvement (back and shoulders). Will see how it goes. Just finished a full week of this plan, haven't really been tracking weights used yet - mostly just getting used to the new routine. So far, I'm really sore. Hope that means it's working. As of Saturday was 14 weeks out from first spring show. Doesn't seem like that far away! Also, discovered that chia seed protein pudding is delicious! And so easy.2 tbsp chia seeds + 2 tbsp organic cocoa powder + 2 tbsp protein powder + 3/4c unsweetened almond milk + 1 tsp truvia = 300 cal / 32 g protein. And super filling.I took a batch to a birthday dinner last night and had that while everyone was eating cake and ice cream. day1: LEGS/ABS• CARDIO 15 MIN STEPPER• FOAM ROLL• OVERHEAD SQUATS – 3 SETS 12• FRONT SQUATS – 4 SETS OF 12• LEG EXTENSIONS – 4 SETS 12• LEG PRESS - 4 SETS 12• CALVES - 5 SETS OF 15• HANGING LEG RAISES – 3 SETS 10• CABLE CRUNCHES – 4 SETS 25• CARDIO: 30 MIN HIIT day2: BACK/SHOULDERS• CARDIO 15 MIN STEPPER + 5 SETS BATTLE ROPE 30/30• WIDE GRIP PULL UP – 4 SETS OF 8-10 REPS• SUPERSET – 4 SETS OF 8-10o BENT OVER 2DB ROWo STRAIGHT ARM PULLDOWN• SUPERSET – 4 SETS OF 8-10o 1ARM LAT PULLDOWNo MID CABLE CROSSOVER• SUPERSET – 4 SETS OF 4o SIDE LATERAL RAISEo SEATED REAR DELT FLY• SUPERSET – 4 SETS OF 4o 1ARM SIDE LATERALSo 1ARM INCLINE LATERALS• SUPERSET – 4 SETS OF 4o SEATED REAR DELT FLYo CABLE CROSSOVER FLY• UPRIGHT BARBELL ROW – 4 SETS OF 4• CARDIO 60 MIN LOW INTENSITY day3: BICEPS/TRICEPS/ABS• CARDIO 15 MIN STEPPER + 6 SETS BATTLE ROPE 30/30• BARBELL 21 CURLS – 3 SETS 21• INCLINE BICEPS CURL – 4 SETS 8-10• CONCENTRATION CURL – 4 SETS 8-10• DIPS – 4 SETS OF 8-10 REPS• TRICEP BENT-OVER CABLE EXTENSION - 3 SETS 8-10• 1ARM DB TRICEP EXTENSION – 3 SETS 8-10• TRICEP DB KICKBACK – 3 SETS 8-10• DECLINE 21 CRUNCHES/SIT-UPS – 4 SETS OF 21• CARDIO 30 MIN HIIT day4: BACK/GLUTES• CARDIO 15 MIN ELLIPTICAL• SHOULDER WIDTH OVERHAND PULL UP – 4 SETS 8-10• LEVERAGE ISO-ROW – 4 SETS 8-10• SEATED LAT PULLDOWNS - 4 SETS 8-10• BENT OVER DB ROW - 4 SETS 8-10• SMITH SINGLE LEG SPLIT SQUAT 4 SETS 15• BOX STEP-UPS - 4 SETS 12• DB PLIE SQUAT - 4 SETS 20• BOX JUMPS / LUNGES – 4 SETS 20• CARDIO 60 LOW INTENSITY OR STEP CLASS (SUB GLUTES) day5: CHEST/LEGS/ABS• CARDIO 15 MIN ELLIPTICAL• BENCH PRESS – 4 SETS OF 8• INCLINE DB PRESS – 4 SETS OF 8• DECLINE BENCH PRESS – 4 SETS OF 8• CABLE FLYS-2 SET OF 10. CABLE PLACEMENT IN THE UP POSITION 2 SETS, MIDDLE-2 SETS, DOWN POSITION-2 SETS.• STRAIGHT-LEG DEADLIFT – 4 SETS 8-10• SUPERSETo UPRIGHT HAMSTRING CURL – 4 SETS 8-10o LONG STRIDE WALKING LUNGES• CALVES – 5 SETS 15• HANGING LEG RAISES – 3 SETS 10• AB ROLLER – 3 SETS 10-15• DB SIDE BENDS – 3 SETS 12• CARDIO: STAIRS 30-45 MINUTES + 1MIN FEET STRAIGHT/1MIN FEET IN/1MIN OUT/1MIN TOES day6: SHOULDERS/BACK• CARDIO 15 MIN STEPPER• SHOULDER WIDTH OVERHAND PULL UP – 4 SETS 8-10• STRAIGHT ARM CABLE LAT PULLDOWN – 3 SETS 8-10/1 NEG• BENT OVER 2DB ROW – 4 SETS 8-10• SEATED CABLE ROW – 4 SETS 8-10• SEATED DB SHOULDER PRESS – 4 SET 8-10• SIDE LATERAL RAISES – 4 SET 8-12• REVERSE FLY PEC DECK – 4 SET 8-12• SEATED LATERAL RAISE – 4 SETS 8-12• SEATED DB FRONT RAISE – 4 SETS 12-15• CABLE REAR DELT ROW – 4 SETS 8-10• EXTERNAL ROTATIONS – 4 SETS 8• CARDIO 60 MIN HIGH INCLINE ELLIPTICAL Link to comment Share on other sites More sharing options...
mrbear666 Posted January 22, 2013 Share Posted January 22, 2013 wow thats some serious training going on there! Link to comment Share on other sites More sharing options...
SeaSiren Posted January 26, 2013 Share Posted January 26, 2013 I'm following. Good luck! Link to comment Share on other sites More sharing options...
C.O. Posted February 20, 2014 Share Posted February 20, 2014 How are things going? Are you still competing? Link to comment Share on other sites More sharing options...
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